Your decision to start therapy requires courage, so you should be proud of yourself!

Preparing for your work with a counsellor is important. It can help you manage anxiety and ensure you give yourself the best chance of getting the most out of therapy.

Why prepare?

Preparation is key to feeling more confident about achieving your desired outcomes. It can also relieve feelings of overwhelm that some people may experience before their first session and help you approach the experience with a more positive mindset.

How to prepare

Being clear on what you’d like to achieve from counselling can help you feel more confident and get the most out of your sessions. Understanding your motivation or "Why” can make all the difference.

While you won’t need a detailed list, knowing why you want counselling can make you feel more ready for your first session. Setting aside time to think can help clarify and share your “Why.”

The benefits of preparing

There are lots of good reasons to prepare for your first session, including:

• Clarifying and organising your concerns
• Considering any previous efforts you’ve made
• Identifying what has or hasn’t worked for you in the past
• Saving time and money by getting straight to the important issues
• Recalling other related problems you might want to address

Understanding your "Why” doesn’t need to be difficult. Setting aside 10-15 minutes in a quiet, comfortable spot free from distractions (maybe with a coffee and notebook) is a good place to start. 

How to clarify your “Why”

Once you’ve got some undistracted time, considering the following will help you clarify your “Why” and feel more prepared for counselling:

1. Identify an end goal

What would be an ideal outcome? For example,  how you want to think, feel, and behave. This can also help you determine what may prevent you from achieving these outcomes.

2. List topics you want to cover

What do you want to address? These could include current challenges, recent changes, or upcoming events. It might also help to consider other people’s observations or concerns about you.

3. Review your life history

Are the any significant life events? Key life events can be helpful talking points in counselling. When reflecting, consider any people, emotions, situations, or experiences you might typically avoid or try not to discuss.